Save A vibrant, nutrient-packed meal featuring colorful vegetables, wholesome grains, lean protein, and a zesty dressing, designed for easy meal-prep and beautiful presentation.
Meal-prep bowls are my favorite way to eat healthily through the week, and these layered versions always get compliments for their beautiful presentation and bright flavors.
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Ingredients
- Quinoa: 1 cup (180 g), rinsed
- Water: 2 cups (480 ml)
- Salt: 1/2 teaspoon (for grains)
- Chicken breasts: 2 large (about 400 g), boneless and skinless
- Olive oil: 1 tablespoon (for chicken)
- Smoked paprika: 1/2 teaspoon
- Garlic powder: 1/2 teaspoon
- Salt & black pepper: To taste (for chicken and dressing)
- Cherry tomatoes: 1 cup (120 g), halved
- Purple cabbage: 1 cup (120 g), shredded
- Carrot: 1 large, julienned
- Yellow bell pepper: 1, sliced
- Baby spinach: 1 cup (100 g)
- Edamame: 1/2 cup (70 g), shelled, cooked
- Cucumber: 1 small, sliced
- Extra-virgin olive oil: 3 tablespoons (for dressing)
- Lemon juice: 2 tablespoons
- Dijon mustard: 1 teaspoon
- Honey: 1 teaspoon (or maple syrup for vegan)
- Pumpkin seeds: 2 tablespoons, toasted
- Fresh parsley: 1 tablespoon, chopped
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Instructions
- Cook the quinoa:
- Combine quinoa, water, and 1/2 teaspoon salt in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork.
- Prepare the chicken:
- Rub chicken breasts with olive oil, smoked paprika, garlic powder, salt, and pepper. Grill or pan-sear over medium heat for about 6 minutes per side, until cooked through. Let rest for 5 minutes then slice thinly.
- Chop the vegetables:
- Prepare all vegetables as described: halve tomatoes, shred cabbage, julienne carrot, slice bell pepper, use baby spinach, cook edamame, and slice cucumber.
- Make the dressing:
- Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a bowl until well combined.
- Assemble the bowls:
- Divide quinoa evenly into 4 containers. Add chicken, tomatoes, cabbage, carrot, bell pepper, spinach, edamame, and cucumber in colorful layers over quinoa.
- Add dressing and garnish:
- Drizzle with dressing or pack separately. Top with pumpkin seeds and parsley.
- Store:
- Refrigerate bowls for up to 4 days.
Save My kids love choosing their own veggie layers for these bowls, and we pack them for lunches or busy days. It becomes a playful kitchen moment for everyone to add their favorites!
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Required Tools
Medium saucepan, frying pan or grill pan, sharp knife, cutting board, whisk, mixing bowl, and meal-prep containers are all the tools you need to assemble these bowls quickly and efficiently.
Allergen Information
This meal contains soy (edamame) and mustard (Dijon mustard). If you are nut-sensitive, ensure pumpkin seeds are processed in a nut-free facility and always check ingredient labels for allergens.
Nutritional Information (per serving)
Calories: 385. Total fat: 15 g. Carbohydrates: 35 g. Protein: 30 g per serving, making these bowls ideal for high-protein meal-prep and balanced nutrition.
Save 
Prep these bowls in advance for meals that are both delicious and visually stunning. Colorful layers make healthy eating fun and easy!
Recipe FAQs
- → Can I use a different protein source?
Yes, substitute chicken with grilled tofu or chickpeas for a plant-based option.
- → What grains work best as a base?
Quinoa is suggested, but brown rice or farro are great alternatives for varied flavor and texture.
- → How long do these bowls stay fresh?
They store well in the refrigerator for up to 4 days. Keep dressing separate for optimal freshness.
- → Can I customize the vegetables?
Absolutely! Add or swap vegetables based on seasonality or personal preference. Avocado and radish are delicious extras.
- → What if I have food allergies?
These bowls contain soy and mustard. Choose safe alternatives and always check ingredient labels carefully.
- → Is this meal suitable for gluten-free diets?
Yes, when using naturally gluten-free grains like quinoa or rice, these bowls are gluten-free.
